Jonathan Wong 5000m row
5,000
Meters
23:15.4
Time
2:19.5
Pace
292
Calories
145
Heart Rate
| Average Watts | 129 |
|---|---|
| Calories Per Hour | 743 |
| Stroke Rate | 20 |
| Stroke Count | 471 |
| Drag Factor | 127 |
December 11, 2025 12:32:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Ranked
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 23:15.4 | 5,000 | 2:19.5 | 129 | 743 | 20 | 145 |
| 2:16.0 | 500 | 2:16.0 | 139 | 778 | 19 | 129 |
| 2:18.7 | 1,000 | 2:18.7 | 131 | 751 | 20 | 137 |
| 2:19.6 | 1,500 | 2:19.6 | 129 | 742 | 20 | 140 |
| 2:19.7 | 2,000 | 2:19.7 | 128 | 741 | 20 | 143 |
| 2:19.8 | 2,500 | 2:19.8 | 128 | 740 | 21 | 146 |
| 2:19.7 | 3,000 | 2:19.7 | 128 | 741 | 20 | 149 |
| 2:21.7 | 3,500 | 2:21.7 | 123 | 723 | 20 | 149 |
| 2:21.9 | 4,000 | 2:21.9 | 122 | 721 | 20 | 152 |
| 2:20.4 | 4,500 | 2:20.4 | 126 | 735 | 21 | 156 |
| 2:17.9 | 5,000 | 2:17.9 | 133 | 759 | 21 | 157 |
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Workout Graph
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5000m session: Home in Sonoma session. Pushed it. Started fast at about a 2:19 pace. Targeted sub-23:20 mins. Hit it! But was gassed at the end. Focused session by pressing for sub 2:23 mins per 500k, and drive length =/> 1.15 m/stroke. Felt great.